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WOD 17/11/2017

WOD 3 rnds 1′ wallball 1′ sumo deadlift high pull 1′ box jump 1′ push press 1′ cal row 1′ rest

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WOD 16/11/2017

STRENGTH every 2′ for 10′ deadlift 5-5-5-5-5 (increase every sets) WOD 3 rnds 50 air squat 7 ring muscle up 10 hang power clean 60/45kg

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WOD 14/11/2017

WOD for time: 1000 mt row 75 a.swing 50 slamball 25 ttb

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WOD 13/11/2017

STRENGTH every 2′ for 10′ shoulder press 5-5-5-5-5 WOD amrap 15′ 15 pullup 12 db.snatch 9 hspu

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WOD 09/11/2017

WOD every 5′ for 30′ 20/18 cal row 15 thrusters 50/35kg 10 burpees box jump over

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WOD 08/11/2017

WOD amrap 10′ 20/15 cal row 20 wallball 3’REST amrap 10′ 20/15 cal row 15 box jump 3’REST amrap 10′ 10 hspu 10 power snatch 45/30kg

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WOD 07/11/2017

STRENGTH every 2′ shoulder press 5-55% 5-60% 5-60% 5-65% WOD amrap 15′ 30 double unders 15 ttb 30 double unders 15 shoulder to overhead 50/35kg

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WOD 06/11/2017

STRENGTH back squat 5-5-5-5 (55-65%) WOD 3rnds 400 mt run 21 a.swing 24/16kg 12 pullup

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WOD 03/11/2017

WOD every 10′ for 20′ (2 sets) 500 mt row 400 mt run 30 burpees

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WOD 02/11/2017

STRENGTH find 1RM power clean in 12′ WOD for time: 42 wallball 21 power clean 70/45kg 30 wallball 15 power clean 18 wallball 9 power clean

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